What is the TDEE for a 250 lb man?

The estimated TDEE for a lightly active 250 lb man of average height and age 35 is approximately 2832 kcal/day. Sedentary would be 2472 kcal and very active would be 3553 kcal.

Calorie Guide · Imperial

Daily Calories for 250 lb Men

Q: How many calories should a 250 lb man eat to lose weight?

A 250 lb man who is lightly active should eat approximately 2332 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2832 kcal.

Q: How many calories to maintain weight at 250 lbs?

To maintain weight at 250 lbs, a lightly active man needs approximately 2832 kcal/day. This varies with activity level — from 2472 kcal (sedentary) to 3553 kcal (very active).

Exact calorie targets for 250 lb mans — weight loss, maintenance and muscle gain.

Calorie Needs: 250 lbs, Age 35

2060

BMR (at rest)

2472

Sedentary TDEE

2832
Lightly active TDEE

3192

Moderately active

2332

Weight loss target

2832

Maintenance

3132

Muscle gain target

How Many Calories Does a 250 lb Man Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 250 lb man (113.4 kg) of average height burns approximately 2060 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2472 to 3553 kcal/day depending on activity level.

Current BMI at average height (6'9"): 36.9 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	2082 kcal	~1.5 lbs/week
📉 Weight loss	2332 kcal	~1 lb/week
✅ Maintenance	2832 kcal	Weight stable
💪 Lean bulk	3132 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	3332 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2472 kcal
Lightly active	1–3 workouts/week	2832 kcal
Moderately active	3–5 workouts/week	3192 kcal
Very active	Hard training 6–7 days/week	3553 kcal

Macronutrient Breakdown at 2832 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	212 g	848 kcal
Carbohydrates	40%	283 g	1132 kcal
Fat	30%	94 g	846 kcal

For weight loss at 2332 kcal/day, increase protein to 35% (204 g) to preserve muscle during the deficit.

Get a personalized TDEE based on your exact height, age and activity level.

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Frequently Asked Questions

How many calories should a 250 lb man eat to lose weight?A lightly active 250 lb man should eat approximately 2332 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2832 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 250 lbs?For a 250 lb man, maintenance calories range from 2472 kcal (sedentary) to 3553 kcal (very active). The lightly active estimate of 2832 kcal/day applies to most people with 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight. Recalculate every 4–6 weeks during a diet. Losing 10 lbs can reduce your TDEE by ~70–100 kcal/day, slowly shrinking your deficit if you don't adjust.

Related Weight Guides

Sources

WHO CDC